SwimSwam’s daily swimming workout series is a collection of workouts written by coaches from a variety of backgrounds. All daily swimming workouts have been written using Commit Swimming. The workouts themselves are not indicative of SwimSwam’s or Commit’s views on training. They strictly reflect the opinions of the author swim coach.
Workout Context
- Purpose: Base building
- Target age group: 19-22 years old, 23+ years old
- Target level: Masters (Intermediate), Masters (Advanced), Masters (Beginner)
- Weeks until target meet: 9 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm Up
400 Swim @ 6:00
6 x 75 Kick/Swim @ 1:15
Main Set
100 Build @ 1:30
75 [Dr/S,Dr] @ 1:10
25 Fast @ :30
3 x 100 Negative Split @ 1:30
200 Easy @ 3:00
2 x 100 Negative Split @ 1:30
200 Pull Easy @ 3:00
1 x 100 Negative Split @ 1:30
200 Pull Easy @ 3:00
3 x
50 Drill @ :50
50 Fast @ :50
25 Drill @ :30
25 Fast @ :30
Add On
4 x 100 Pull @ 1:25
4 x 100 Pull @ 1:20
8 x 50 Kick Fins @ :45
Cool Down
200 Easy @ 3:00
Mike Gadzinski
Head Coach, SJ Masters
SwimSwam’s daily swimming workout is powered by Commit Swimming.
Swimming news for swim coaches and swim teams, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.
